Mileage (or time) – Watching the miles or minutes stack up is the most satisfying part of record-keeping.
Routes and terrain – Record hills and surface type.
Interval or race times – To help monitor your progress.
Temperature and time – Temps over 15ºC and under 3ºC can affect performance so see jot down how you feel. You may find you have more energy at certain times too, so make a note.

ABOUT YOU

Morning weight – Weigh yourself after waking. If you’re a little lighter than yesterday, you may be dehydrated. Drink water every 90 minutes throughout the day.
Mood – Note your feelings before, during and after a run. Growing stale? Mix up the route, join a new group or take a couple of days off.
Aches or pains – Record any tender spots. You may notice a pattern in running surfaces or a rapid increase in speedwork miles.

OTHER INFO

Food – If you occasionally suffer from ‘runner’s trots’, write down what you ate before and after a run to identify the culprit.
Partners – Whenever anyone mentions running, note their details so you can meet for runs or offer each other lifts to races.
Goals – Setting targets gives you a sense of purpose: plan daily, weekly and monthly objectives.
Ideas – You can get some of your best ideas during a run. Looking back through your ideas will reinforce how much running enriches your life.